Lifting weights literally tears down your muscle tissue, so soreness after weight lifting isn't an uncommon occurrence. Shoulders are complex joints, however, ones that have a larger range of motion than knees or elbows, for instance, and it's easy to overwork, stress or strain your shoulders by lifting too much or not focusing on proper form when you work out. If you develop a sharp pain that lingers or interferes with shoulder function, it could mean you've injured yourself.

Identify the Pain

If your shoulder is sore after lifting weights, pay close attention to what type of pain you're experiencing to determine whether you're dealing with an injury or not. When you work out, your goal is to stress your muscles to the point of creating those little micro-tears that are necessary for muscle growth. That's why a certain amount of soreness after a workout should be expected. If the muscles around your shoulders are tender after a workout, you're probably experiencing normal muscle aches that should go away after a day or two. But if the pain is in the joint and is sharp, becoming more so when you raise your arm to the side, overhead or behind you, and lasts a week or more, you probably have a shoulder injury. If you're still experiencing shoulder pain and weakness after a week, you should see your doctor to determine if you've sustained an injury that requires treatment.

Take it Easy

You may find it hard to back off on your training, but if you've injured your shoulder, rest is the best thing you can do for it. In addition to rest, you can ice your shoulder to help ease the pain and any swelling. Time off from exercise will give it a chance to heal. Besides, if you tried going through a typical chest and shoulder workout while you were in pain, you'd find your strength reduced. Pushing yourself to lift more than is comfortable might exacerbate your injury and delay recovery. However, you may continue to train with exercises that don't rely on your shoulders for direct or indirect support.

Strengthening and Supporting Your Shoulders

There's a reason they say "an ounce of prevention is worth a pound of cure." Strengthening your shoulders will prevent you from having to seek a cure for shoulder pain, and it will reduce the likelihood you have to temporarily discontinue your workouts to recover. Do shoulder strengthening exercises such as side and front lateral raises, military presses and internal and external rotations. Balanced training will also help you prevent shoulder soreness. That means not over-training one muscle group while under-training others. If you don't sufficiently train your back muscles, but you do a lot of chest work, for instance, the imbalance between your front and your back can pull on your shoulders and cause pain.

Train Safely

Many times improper training or poor form can be the cause of sore shoulders when lifting weights. Take the time to learn and use proper form for all the exercises you do. Don't lift too much weight -- only lift what you can comfortably for 12 to 15 reps. Remember to breathe as you work through a set, and don't forget to warm up before a workout and cool down and stretch after your workout. Never ignore pain, either. If an exercise is painful to perform, stop doing it. Give yourself a break from it for a couple of days before trying it again.

About the Author

Elle Di Jensen has been a writer and editor since 1990. She began working in the fitness industry in 1987, and her experience includes editing and publishing a workout manual. She has an extended family of pets, including special needs animals. Jensen attended Idaho and Boise State Universities. Her work has appeared in various print and online publications.